Getting kids to eat their fruits and vegetables can be a real challenge. But what if you could boost their nutrition without a battle? Discover clever and creative recipes that seamlessly incorporate veggies into your child’s favorite foods. Here’s How To Hide Veggies In Food and make mealtimes more nutritious and less stressful.
My Family Feeding Philosophy
I strongly believe in offering fruits and vegetables at every meal. Research shows that consistent, neutral exposure to produce can lead children to eventually try new things. This approach requires patience and persistence, often taking months or even years.
But while we’re waiting for our kids to embrace fruits and veggies, how can we ensure they get the nutrients they need?
One of my go-to strategies is to sneak fruits and veggies into all kinds of food. Over the years, I’ve enjoyed finding creative ways to make this happen.
Here are some of my most successful ideas and recipes:
Tip #1: Master the Art of Baked Goods
What child can resist muffins, sweet bread, or cookies? Baked goods offer an excellent opportunity to sneak in extra fruits and veggies. Plus, they’re easy to bake, cool, and freeze for convenient snacks and meals. Try these family favorites:
Alt text: Delicious chocolate banana muffins on a white plate, perfect for hiding veggies.
Chocolate Banana Muffins
These Chocolate Banana Muffins are incredibly moist and delicious and packed with hidden nutrients. They’re a kid-approved favorite and freeze beautifully. Serve as an easy, make-ahead healthy snack or breakfast.
Chocolate Banana Muffins
Banana Breakfast Cookies
Banana Breakfast Cookies are bursting with nutrition and flavor. Suitable for all ages, these cookies make a perfect grab-and-go breakfast. Double the recipe and stock your freezer!
Banana Breakfast Cookies
Alt text: Freshly baked blueberry avocado muffins cooling on a rack, a sneaky way to add healthy fats.
Blueberry Avocado Muffins
The avocado in these muffins is virtually tasteless and replaces the oil and butter typically used. To mask any hint of green that might deter picky eaters, add a sweet and zesty crumble topping.
Blueberry Avocado Muffins
Zucchini Chocolate Chip Muffins
These healthy Zucchini Chocolate Chip Muffins are a delicious way to use up extra zucchini and sneak in some extra veggies. Moist and decadent, they’re made with wholesome ingredients you can feel good about. Kids and adults will love them for breakfast, snack, or dessert.
Zucchini Chocolate Chip Muffins
Alt text: Healthy pumpkin chocolate chip muffins cooling on a rack, a flavorful way to incorporate hidden pumpkin.
Pumpkin Chocolate Chip Muffins
These healthier Pumpkin Chocolate Chip Muffins are moist, sweet, and delicious for breakfast, snacks, or dessert. Make a big batch and freeze them for later using our simple instructions.
Pumpkin Chocolate Chip Muffins
Blueberry Banana Bread
This Blueberry Banana Bread recipe is a classic sweet bread with a healthy twist. Perfect for breakfast, snack, or even dessert, it can be frozen for later!
Blueberry Banana Bread
Alt text: A stack of whole wheat banana chocolate chip muffins, showcasing a healthy and delicious snack option.
Whole Wheat Banana Chocolate Chip Muffins
These healthy, whole wheat banana chocolate chip muffins are seriously delicious. Don’t let the “whole wheat” factor deter you; the mini chocolate chips will satisfy your taste buds while the healthy ingredients benefit your body.
Banana Chocolate Chip Muffins
Pumpkin Spice Muffins with Crumble Topping
This is one of my all-time favorite pumpkin recipes. Because canned pumpkin is always available, you don’t have to wait for fall to enjoy these delicious muffins. Imagine the flavors of autumn packed into a fluffy, moist, nutritious muffin. The sweet and slightly crunchy crumble topping elevates these to the next level.
Pumpkin Spice Muffins
Alt text: A slice of banana breakfast cake being served, showcasing a healthy and appealing breakfast option.
Make Ahead Banana Breakfast Cake
Tip #1: Call it “cake.” Tip #2: Add mini chocolate chips. My kids regularly request this healthier “cake,” which includes pumpkin, banana, and whole wheat flour, among other nutritious ingredients.
Banana Breakfast Cake
Banana Pumpkin Bread
Whether your child prefers sweet bread or muffins, this real-food recipe delivers great taste and adds extra pumpkin and banana to their diet. It’s moist, nutritious, and delicious. I’ve been making this recipe for years!
Banana Pumpkin Bread or Muffins
Alt text: Slices of chocolate sweet potato banana bread on a plate, highlighting a creative way to hide vegetables.
Chocolate Sweet Potato Bread
Sweet breads are perfect for incorporating leftover ingredients and hiding fruits and veggies. Your family will love this healthy Chocolate Sweet Potato Banana Bread!
Chocolate Sweet Potato Bread
Zucchini Chocolate Chip Breakfast Cookies
Zucchini for breakfast? Absolutely! And bananas, oats, and nut butter, too. All in one transportable, super nutritious, tasty COOKIE. Cookies + chocolate chips = you can hide zucchini in it.
Zucchini Chocolate Chip Breakfast Cookies
Alt text: A warm, buttered sweet potato biscuit, showcasing a flavorful way to sneak in vegetables.
Sweet Potato Biscuits
Discover the perfect blend of comfort and flavor with these heavenly Whole Wheat Sweet Potato Biscuits. They’re moist, tender, and subtly sweet, taking a classic biscuit recipe to the next level.
Sweet Potato Biscuits
Sweet Potato Cornbread
Cornbread is a classic side dish that almost everyone enjoys. We sneak a powerhouse ingredient—sweet potato—into the batter without altering the flavor. This recipe is easy to make and incredibly delicious!
Sweet Potato Cornbread
Tip #2: Finely Chop or Puree Veggies and Fruits into Kid Favorites
Another great way to hide veggies in food is to incorporate them directly into familiar dishes.
Alt text: Creamy baked mac and cheese with a fork, a healthy twist with hidden sweet potato.
Healthy Mac and Cheese (with Sneaky Sweet Potato)
Finally, a healthy mac & cheese recipe your whole family will love! With added sweet potato, less fat, and more fiber, this nutritious baked pasta is STILL creamy and comforting. Easy to make gluten-free, and includes freezing instructions!
Healthy Mac and Cheese
Cheese Calzones
Our Cheese Calzone recipe is simply the best! This portable pizza pocket has been tested repeatedly and is made with creamy ricotta, gooey mozzarella, and savory Parmesan cheese. We’ve also included freezing instructions for any leftovers (though that’s unlikely!).
Or try our Pepperoni Calzones instead.
Cheese Calzones
Alt text: Turkey meatloaf muffins on a platter, showing a savory and veggie-loaded meal option.
Turkey Meatloaf Muffins (with Sneaky Veggies)
These are kid and parent-approved! Savory and perfectly moist with a caramelized topping, these high-protein, veggie-loaded turkey meatloaf muffins will win over even the pickiest eaters.
Turkey Meatloaf Muffins
Tomato Bisque with a Grilled Cheese
My kids request this soup regularly, especially with grilled cheese for dipping. This bisque is packed with pureed veggies! Try passing it off as a dipping sauce if your child is wary of soup. Pro Tip: Elevate your grilled cheese with our Gourmet Grilled Cheese!
Tomato Bisque
Alt text: Baked meatballs with sneaky veggies on a platter with pesto, a delicious and nutritious meal.
Baked Meatballs with Sneaky Veggies
These healthy baked meatballs are full of flavor, moist, and packed with nutrition thanks to the sneaky carrot, zucchini, parsley, and chives. Serve with our Pesto Sauce or Marinara Sauce alongside your favorite pasta.
Baked Meatballs
Mini Chicken Burgers with Herbs
I’ve been making these Mini Chicken Burgers with Herbs for over a decade. They’re a crowd-pleaser, loved by kids and adults alike.
Mini Chicken Burgers
Alt text: Broccoli cheddar bites lined up on a platter, a fun and easy way to eat veggies.
Broccoli Bites
This Broccoli Bites recipe is a fun way to eat your veggies, either as a side dish at dinner or a quick, healthy breakfast! Only 6 main ingredients needed. Freeze extras for later.
Broccoli Bites
Homemade Sloppy Joes
This homemade, veggie-rich Sloppy Joe recipe with a tangy-sweet tomato sauce is a family favorite. These are the ONLY ones my family will eat.
Homemade Sloppy Joes
Alt text: Mini meatloaf muffins on a platter, ready to serve as a healthy and convenient meal.
Meatloaf Muffins
Here’s a twist on your average meatloaf recipe: Meatloaf Muffins! Prep ahead for healthy lunches, whip up for a quick dinner, and even make a double batch to freeze for later.
Meatloaf Muffins
Salmon and Sweet Potato Cakes
These salmon and sweet potato cakes are packed with nutrition and flavor! They’re super nutritious, kid-friendly, and freeze nicely. Don’t worry, there’s no fishy taste!
Salmon and Sweet Potato Cakes
Tip #3: Cheese Covers a Multitude of Sins, I Mean Veggies
These recipes use cheese (and sometimes bacon and cream) to soften the impact of almost any veggie. This is a classic how to hide veggies in food technique!
Alt text: Chicken broccoli alfredo bake in a dish, a creamy and cheesy way to enjoy broccoli.
Chicken Broccoli Alfredo Bake
This decadent-tasting, wholesome, comfort food casserole is easy to make. It’s high in protein, has sneaky broccoli, and is a little lighter than most Alfredo pastas. Double and freeze one for later.
Chicken Broccoli Alfredo Bake
Spinach Lasagna Rolls
Spinach Lasagna Rolls are individual vegetarian lasagnas filled with a mix of cheeses, marinara, and spinach. You can add cooked chicken for more protein. Either way, they make a nutritious and delicious family dinner.
Spinach Lasagna Rolls
Alt text: A bowl of autumn chowder, showcasing a creamy and cheesy soup full of vegetables.
Autumn Chowder
This chowder is full of vegetables, yet has a creamy richness thanks to bacon, milk, and cheddar. It’s easy to assemble, and leftovers can be frozen.
Autumn Chowder
Cheesy Chive Burgers
There’s nothing quite like a big, juicy homemade burger. The fresh herbs and shredded cheese inside these patties take them over the top in taste and texture.
Cheesy Chive Burgers
Alt text: Baked cheese tortellini in a glass dish, a simple and cheesy comfort food with hidden spinach.
4-Ingredient Baked Tortellini
Need a super easy 4-ingredient dinner that everyone will love? Baked Tortellini (with sneaky spinach to up the nutrition) is it.
4-Ingredient Baked Tortellini
Cheesy Chicken and Rice Casserole
This chicken and rice casserole is healthier than most: filled with veggies, brown rice, and chicken—but still creamy, cheesy, and comforting!
Cheesy Chicken and Rice Casserole
Alt text: English muffin pizzas being served, a customizable and kid-friendly way to add veggies.
English Muffin Pizzas
These English Muffin Pizzas are a hit with all ages. They’re freezer-friendly and easily customizable!
Tip: Finely chop any veggies for these pizzas and cover them with cheese.
English Muffin Pizzas
Tip #4: Work Fruits and Veggies into Tasty Breakfast Foods
Breakfast is a fantastic opportunity to incorporate extra nutrition. Try these recipes for a healthy start to the day.
Blueberry Baked Oatmeal
This baked oatmeal with vanilla glaze is healthy, easy, freezable, and delicious. It’s also gluten-free & dairy-free!
Blueberry Baked Oatmeal
Alt text: Pumpkin baked oatmeal on a plate with banana and syrup, a warm and comforting breakfast with hidden pumpkin.
Pumpkin Baked Oatmeal (With Chocolate Chips)
Pumpkin Baked Oatmeal is a wholesome, warm, comforting breakfast for any day of the week.
Pumpkin Baked Oatmeal
Cheddar Chive Egg Bites
Want a high-protein, low-carb, on-the-go breakfast option that will keep you satisfied all morning? These are perfect for busy weekdays.
Cheddar Chive Egg Bites
Alt text: Pumpkin waffles with syrup and pecans, a nutritious breakfast with hidden pumpkin puree.
Whole Wheat Pumpkin Waffles
These healthier pumpkin waffles are delicious year-round. Made with whole wheat flour and pumpkin puree, they make for a nutritious breakfast.
Whole Wheat Pumpkin Waffles
Banana Baked Oatmeal
Looking for a delicious and healthy breakfast? This Banana Baked Oatmeal is made with ripe bananas, oats, peanut butter, and a handful of other simple ingredients.
Banana Baked Oatmeal
Alt text: Whole wheat pumpkin pancakes stacked on a plate, showcasing a fluffy and nutritious breakfast option.
Whole Wheat Pumpkin Pancakes
These pancakes are a regular part of our family’s breakfast rotation. They have sneaky vegetables (pumpkin) and 100% whole grain, yet retain their light, fluffy texture.
Pumpkin Pancakes
Chocolate Zucchini Waffles
Indulge in the rich, chocolatey goodness of these whole wheat Zucchini Waffles, the perfect combination of healthy and delicious.
Chocolate Zucchini Waffles
Alt text: Pumpkin French toast slices with syrup and butter, a hearty breakfast with hidden pumpkin.
Pumpkin French Toast
Pumpkin French Toast is a nutritious and hearty way to start your day.
Pumpkin French Toast
Brownie Baked Oatmeal
Brownie Baked Oatmeal tastes and looks like dessert but is actually a fairly healthy breakfast (or lunch, dinner, or snack).
Brownie Baked Oatmeal
Alt text: Stack of zucchini pancakes with butter and syrup, a crowd-pleasing and veggie-packed breakfast.
Zucchini Pancakes
These whole-grain zucchini pancakes pack a yummy punch. The zucchini adds nutrition that even the pickiest kid won’t taste.
Zucchini Pancakes
Apple Cinnamon Baked Oatmeal
This Apple Cinnamon Baked Oatmeal is hearty, healthy, delicious, and adaptable. Plus, leftovers keep well in the fridge for several days.
Apple Cinnamon Baked Oatmeal
Tip #5: Make the Food Fun!
Presentation matters. A little creativity can go a long way in encouraging kids to try new things.
Alt text: Colorful fruit pizza roll-ups, a fun and appealing snack or breakfast option for kids.
Fruit Pizza Roll-Ups
Healthy fruit pizza roll-ups are a kid favorite! Top them with your favorite fruit, roll them up, and drizzle with honey.
Fruit Pizza Roll-Ups
Banana Boat
- Hollow out the “canoe” by cutting out a “V” shape along the inside of the banana curve. Remove the top sliver.
- Use a butter knife to spread peanut butter inside the “boat”.
- Top with a few chocolate chips (aka “sailors”). Or, if your kids will bear it, you can add raisins.
Alt text: Peanut butter and dark chocolate banana bites, a quick and easy sweet treat for kids.
Peanut Butter Dark Chocolate Banana Bites
The perfect fix for that afternoon sweet tooth.
- Slice up banana(s).
- Add peanut butter and dark chocolate chips to a slice.
- Top with another slice of banana and enjoy!
Ghost Bananas or Orange Pumpkins
Fun, healthier Halloween treats!
Ghost Bananas or Orange Pumpkins
Alt text: Make-ahead yogurt parfaits in mason jars, a healthy and convenient breakfast or snack option.
Make Ahead Yogurt Parfait
This easy breakfast idea packs in fruits, whole grains, and yogurt for a healthy and delicious start to the day.
Make Ahead Yogurt Parfaits
Bonus: Smoothies for the Win
Many kids enjoy smoothies, which are great for sneaking in tasteless veggies (and lots of fruit). Try these delicious flavor combos. Use some fun straws to make them even more attractive.
4-Ingredient Tropical Smoothie
Alt text: Blueberry muffin smoothie in a mason jar, a delicious and nutritious smoothie option.
Blueberry Muffin Smoothie
Chocolate Covered Cherry Smoothie
Alt text: A purple smoothie in a glass with berries, a healthy and refreshing smoothie option.
The Best Everyday Smoothie
Orangesicle Smoothie
Alt text: Very berry smoothie in a mason jar, packed with antioxidants and vitamins.
Very Berry Smoothie
Green Machine Smoothie
Alt text: Strawberry piña colada smoothie in a mason jar, a tropical and healthy treat.
